Machine Back Extension
How to do it step by step, and the muscles it works.
- Body part
- Back
- Equipment
- Machine
- Type
- Isolation
How to do it
- Sit with the pad across your upper back, feet flat on the platform, and secure the belt or thigh pad.
- Cross your arms, brace your core, and start with your torso leaning forward.
- Push back against the pad until your torso is upright.
- Return slowly, letting your torso fold forward under control.
- Stop at upright; don't jerk the weight or arch hard at the end of the rep.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- Lower backMain
- GlutesHelping
Also known as
Seated Back Extension · Lower Back Extension Machine · Back Extension (Machine)